Cereal vs. Potato — In-Depth Nutrition Comparison
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Significant differences between cereal and potatoes
- The amount of vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, manganese, and vitamin C in cereal is higher than in potatoes.
- Cereal covers your daily vitamin B1 needs 517% more than potatoes.
- Potatoes have 1396 times less vitamin A than cereal. Cereal has 2792IU of vitamin A, while potatoes have 2IU.
- Potatoes contain less sodium.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of cereal is 69.
Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Potatoes, flesh, and skin, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +4104.9% |
| Contains more CopperCopper | +24.5% |
| Contains more ZincZinc | +2433.3% |
| Contains more PhosphorusPhosphorus | +35.1% |
| Contains more ManganeseManganese | +295% |
| Contains more SeleniumSelenium | +1475% |
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +304.8% |
| Contains less SodiumSodium | -99.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +95.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +7663% |
| Contains more Vitamin B2Vitamin B2 | +11993.8% |
| Contains more Vitamin B3Vitamin B3 | +2691.7% |
| Contains more Vitamin B6Vitamin B6 | +1908.7% |
| Contains more Vitamin B5Vitamin B5 | +30.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.081mg | 517% |
| Vitamin B6 | 5.986mg | 0.298mg | 438% |
| Iron | 34.06mg | 0.81mg | 416% |
| Vitamin B2 | 3.87mg | 0.032mg | 295% |
| Vitamin B3 | 29.62mg | 1.061mg | 178% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 0.3mg | 66% |
| Sodium | 795mg | 6mg | 34% |
| Manganese | 0.79mg | 0.2mg | 26% |
| Carbs | 86.85g | 17.49g | 23% |
| Vitamin C | 38.5mg | 19.7mg | 21% |
| Calories | 378kcal | 77kcal | 15% |
| Selenium | 6.3µg | 0.4µg | 11% |
| Potassium | 105mg | 425mg | 9% |
| Protein | 6.06g | 2.05g | 8% |
| Starch | 15.29g | 6% | |
| Folate | 15µg | 4% | |
| Fiber | 1.4g | 2.1g | 3% |
| Copper | 0.137mg | 0.11mg | 3% |
| Phosphorus | 77mg | 57mg | 3% |
| Fats | 1.08g | 0.09g | 2% |
| Polyunsaturated fat | 0.354g | 0.042g | 2% |
| Vitamin K | 0µg | 2µg | 2% |
| Choline | 12.1mg | 2% | |
| Monounsaturated fat | 0.204g | 0.002g | 1% |
| Saturated fat | 0.26g | 0.025g | 1% |
| Magnesium | 19mg | 23mg | 1% |
| Vitamin B5 | 0.226mg | 0.295mg | 1% |
| Net carbs | 85.45g | 15.39g | N/A |
| Calcium | 10mg | 12mg | 0% |
| Sugar | 10.35g | 0.82g | N/A |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Tryptophan | 0.066mg | 0.021mg | 0% |
| Threonine | 0.241mg | 0.067mg | 0% |
| Isoleucine | 0.26mg | 0.066mg | 0% |
| Leucine | 0.767mg | 0.098mg | 0% |
| Lysine | 0.113mg | 0.107mg | 0% |
| Methionine | 0.13mg | 0.032mg | 0% |
| Phenylalanine | 0.365mg | 0.081mg | 0% |
| Valine | 0.344mg | 0.103mg | 0% |
| Histidine | 0.162mg | 0.035mg | 0% |
| Fructose | 0.26g | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +195.6% |
| Contains more FatsFats | +1100% |
| Contains more CarbsCarbs | +396.6% |
| Contains more OtherOther | +99.1% |
| Contains more WaterWater | +1996.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10100% |
| Contains more Poly. FatPolyunsaturated fat | +742.9% |
| Contains less Sat. FatSaturated fat | -90.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +5629.4% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +14.8% |
~equal in
Fructose
~0.26g
~equal in
Lactose
~0g
~equal in
Galactose
~0g